Ground
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In a knee hang, it is imperative to keep proper engagement in one leg while moving the other, for safety. However, it can be both mentally and physically challenging to maintain that alignment when the legs are moving independently. This drill uses a bridge pose to safely practice engaging the muscles needed for proper alignment while the other leg does something different. Practicing this drill just prior to doing it in the air can help reinforce proper alignment and pathways, while doing the drill as part of a general conditioning program will help build the strength needed to do it safely and cleanly in the air.
A few props will be helpful for this drill, such as a yoga block to put one foot on, and a small ball or rolled up pair of socks that can be pinched behind the knee.
